simple and easy to follow fat loss guide + tips

[hang.hang44]

(this is either stuff that I've tried and has worked or someone I know has tried
diet restrictions

1. calorie deficit of 200 calories per day(your total intake will differ to bw,bf% etc.)
2. protein intake should be around 1 gram of protein per pound of lean mass use this to help(BW - (BW*fat%))
3. carb intake should be 1.25-1.75 grams per pound of body weight depending on how active you are(aim to have a big portion of your carbs pre and post workout)
4. you should aim to have 0.3g-0.4g of fat per pound of body weight(this is important to support hormones like test)​

gym split(what worked best for me)

1. if you are to go gym 3 times a week I would recommend either you do ppl, ulu or fbeod
2. gym 4 times a week ppl/u, ul ul
3. gym 5 times a week ppl/ul

cardio
everything should be zone 2 cardio(60%-70% of maximum heart rate). incline is what I recommend as its what has been the easiest yet most effective for me.

1. 3 times a week) 20 mins x1, 30 mins x1 and 45-60 mins x1
2. 4 times a week) 20 mins x1, 30 mins x2 and 40-60 mins x1
3. 5 times a week) 20 mins x2, 30 mins x2 and 45-60 mins x1
4. do cardio at the end or after a workout

diet tips

1. don't have midnight snacks
2. have a higher calorie breakfast
3. 3-4 meals a day

good protein sources I would recommend(low calorie)

1. chicken breast - 31g protein/per 100g/165 calories
2. shrimp - 24g protein/per 100g/99 calories
3. egg whites - 4g protein/per 100g/18 calories
4. Greek yogurt-11g protein/per 100g/59 calories
5. tuna-25g protein/per 100g/120 calories

Remember the most important thing is consistency.

 

[infra.nizar]

gym split(what worked best for me)

1. if you are to go gym 3 times a week I would recommend either you do ppl, ulu or fbeod
2. gym 4 times a week ppl/u, ul ul
3. gym 5 times a week ppl/ul

omg bro wdym ppl for 3x a week why do a split that can give u 1x frequency if you go 3x
fb is law

 

[hang.hang44]

omg bro wdym ppl for 3x a week why do a split that can give u 1x frequency if you go 3x
fb is law

mb bro I didn't mean to put that. But yeah your right

 

[LooksOrDeath]

fb is law

fb?

 

[raincaryy]

ill just starve and not eat

 

[Truesting]

fb?

fullbody 3-3.5 times a week